Forward Head Posture

This is a photo of Tina, a new client. You can see that her head is carried too far forward from her shoulders, normal is when a plumb line runs from the centre of your ear to the centre of your shoulder. Tina has Forward Head Posture, one of the most common postural problems we see today.

Impact of a Forward Head Posture

Muscoskeletal system,

Reduced oxygen supply

Nerve impingement

Reduced lung capacity

Impaired Muscoskeletal System

For every inch your head moves forwards, it gains ten pounds in weight, as far as the muscles in your upper back and neck are concerned, because they have to work that much harder to keep the head from dropping onto your chest. This can lead to:

Upper Crossed Syndrome – As your head moves forward, your centre of gravity shifts. To compensate for this shift your upper body drifts backward. And this leads to muscle tightness in your chest

Lower Crossed Syndrome – To compensate for this upper body shift, this can lead to a shift in your lower body resulting in Lower Crossed Syndrome. This includes a tight lower back, weak stomach muscles, and leg muscle imbalances.

Chronic pain in the neck and shoulders

Disc herniation or ‘slipped disc’

Deterioration of the joints

Neck arthritis

Upper Thoracic Hump, which can devolve into Dowager Hump

Nerve Impingement

Nerves at the base of your skull and neck can become impinged (or trapped) as the muscles tighten. This can lead to tension-type headaches, tingling and numbness in the arms, and facial pain.

Reduced Oxygen Supply to the Brain

Oxygen supply can be reduced from the heart to the brain as blood flow via the main arteries is constricted around the neck. This can lead to migraines, epileptic seizures, memory loss, and poor balance.

Reduced Lung Capacity

Lung capacity can be reduced by up to 30%. This is because the action of a muscle which contributes towards respiration can be blocked by the Forward Head Posture. This can lead to heart and vascular disease.

How do I Know if I have a Forward Head Posture?

You can test whether you have Forward Head Posture yourself. To do this, stand with the back of your head touching the wall and your heels 2-4 inches from the baseboard. With your bottom touching the wall, check the distance with your hand between your neck and the wall. If you can get within two inches at the neck, you are close to having good posture. If not, your neck posture is protruding forward and is subject to deterioration of the joints and discs.

How can I Correct my Forward Head Posture?

Become aware of how you are holding your head, and how you should be holding it.